WIDE GRIP LOW PULLEY ROW

Muscles Trained :
Latissimus Dorsi, Rhomboid, Trapezius, Teres Major, Posterior Deltoid, Biceps, Brachialis, and Brachioradialis.

Joint Actions :
Shoulder Flexion, Elbow Flexion

Instructions :

1. Grasp the dumbbell with a pronated (overhand) grip with palm in a neutral (facing inwards) position.
2. Place the opposite hand and leg on the bench with the back straight and parallel to the floor.
3. Keep your eyes straight ahead and let your arm hang down to the side with your elbow extended (straight).
4. To begin the movement, pull the dumbbell upwards towards the side of the body while flexing (bending) the elbow.
5. Exhale during the upward movement phase.
6. Pull dumbbell upward until it reaches the sides of the abdominals while squeezing the scapula (shoulder blade) inward.
7. Slightly rotate the torso the same direction as the movement of the weight.
8. Lower the dumbbell slowly by extending (straightening) the elbow and return to starting position.
9. Inhale throughout the downward movement phase.
10. Repeat movement for desired number of repetitions.
11. Switch weight into opposite hand along with switching the support leg and arm.
12. Repeat exercise for opposite side for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Moving elbow away from the body in the upper movement phase instead of keeping it close to the side.
2. Lowering the weight too quickly.

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